5/17/2023
Power clean – 1.1.1 x 4, rest 8-10 sec bt reps, 2 min bt sets
205-225-235-240
+
Dbl KB front rack wall sit x 25 sec, rest 1:35 x 5 sets
Did 35/hand the first 3 sets and dropped to 26/hand the last 2 sets. just didn’t think i could keep the quality up on the last 2 sets
+
20 cal row @ 1200 cal/hr, into
3 rounds
1 rope climb
6 front squats @ 115lbs
9 toes to bar
27 DU’s
into
20 cal row @ 1200 cal/hr
rest walk 5 min x 2 sets
6:05-6:36 (had a shoe come untied on the rope climb and i tried to power through but it got caught on the jump rope – this was on the last round)
5/18 – OFF
5/19
Overlap
+
Zone 2 volume
5/20
Had a short training window today so i put all my focus on PT, A & B – I have been a little hesitant on any pull up work as i just started getting some light kipping exposure in PT so I was actually ok today having to miss the conditioning, plus I did a ton of manual labor and very strongman-esque literally lifting and moving heavy logs up a hill about 200ft.
PT work (external rotation isometric, wall slides, abduction isometrics)
+
A1 – 1-arm alternating DB bench press x 10-12 reps (5-6/side), rest 1 min
*go light, stick to a steady tempo, see how things feel
Stuck with 35, I also feel a lot of work in my tricep. It’s working extra hard these day
A2 – 1-arm alternating archer ring rows x 10-12 reps (5-6/side, rest 1 min x 3 sets
Actually felt decent
+
AMRAP 8 min
8 chest to bar
10 wallballs
12 1-arm alternating DB hang snatches @ 50lbs
+
B – Tempo GHD situps x 16, rest 2 min x 5
(can keep hands at sides)
done
5/21 – OFF
5/22/2023
A – Front squats – 6 sets of 3 @ 50-60% of 5RM, rest 2 min, same load across, focus on quality positions and good speed
155
B – 1-arm Bottoms up KB overhead presses from standing x 5/side, rest 30 sec bt arms x 3 sets
35/hand x 1, second set I was only able to get 2 presses at 44 on the left hand and finished out on the 35. Then on the 3rd set I got all 5 reps w/the 44 but I was not able to control the eccentric on the 5th rep
C1 – Banded straight arm PVC lat pulldowns from hinge position x 10-12, rest 45 sec
done
C2 – Prone scapular swimmers from floor x 20 sec continuous motion, rest 45 sec x 3 sets
Done – this felt a little painful, only about a 2 so it wasn’t a problem but was surprised that it felt the way it did
+
12 min AMRAP @ 60-70% effort
Bear crawl 30ft
Horse walk 30ft
KB crossbody carry 30ft
Lizard crawl 30ft
Ostrich walk 30ft
KB crossbody carry 30ft (opposite variation to above)
very mindless with this today, I love all the locomotion work and miss it a little but i hate doing ostrich walk that far